Vitamin B12, which is key in the development of DNA, as well as the function of your blood and nervous system

Iron, which carries oxygen around your body

Zinc, which is a part of many important enzymes

As you can tell, this food group plays a pretty significant role.

So, how much is enough? To get you up to speed, if you’re a female between the ages of 19-50, you’re recommended to have two and a half serves of protein foods per day (and for men in the same age group, that quota is increased to three).

20-minute healthy bolognese1:06

Lentils, cherry tomatoes and basil provide a rich colour and flavour for this bright, modern take on beef bolognese that the family will love. The best part is that it'll be ready in just 20 minutes.

December 13th 2016

2 years ago

Red meat

Red meat (think beef, lamb or pork) is generally the richest source of iron. For the healthiest choice, opt for a lean cut – that is, one in which there is no visible fat.

What surprises most people with red meat is the serving size. You see, one serve equates to just 65g of cooked red meat (a piece roughly the size of the palm of your hand).

You might be concerned about red meat due to the media hype surrounding it and bowel cancer risk that arose a few years ago, so let me set the record straight. The Cancer Council recommends that we avoid eating more than 455g of cooked lean red meat a week – to put that into perspective for you, it’s perfectly fine to have a few small serves on your weekly menu.

What should be limited, however, is processed meat (aka bacon, ham, salami, etc.) – because there is evidence to show that these foods increase your risk of bowel and stomach cancer.

Poultry

Think chicken and turkey. In terms of these foods, the serving size is a little bigger, with one serve being 80g of cooked meat.

The healthiest options in this category are again the leanest cuts – so remove the chicken skin with your health in mind.

Other options

There are plenty of other options for protein that are nutrient-packed, too.

Eggs are another winner in my books. They’re easy to use, versatile and economical.

If you’re completely plant-based, you can still get enough protein with meat alternatives (but you should pay extra attention to certain micronutrients). Nonetheless, plant-based protein options are very nutritious – I even encourage my meat-eating clients to include them. Legumes, for example, not only contribute protein, but quality carbohydrates that will keep you feeling full and loads of fibre for a healthy gut. Other great options include tofu, nuts and seeds.

Melissa Meier is a Sydney-based Accredited Practising Dietitian. You can follow her @honest_nutrition.